Prep
3 mins Rolling out upper thoracic
2 mins rolling out lats
1 min rolling out chest
#
Activation
10 Quadruped ext/rot.**each
10 plank shoulder retractions
Serratus wall slides with foam roller
10 banded dislocates **light band
#
Warm-up
AMRAP 12 @warm-up pace (no more than 3 rounds)
150m row
5 burpees stepping down & up
7 air squats
5 ring rows **full rang of motion (shoulder ands cap extended @bottom
7 PVC OHS
5 ring dips
:15 sec bike @hard efforts
#
Mobility
Kneeling dorsiflexion stretch :30 sec
Banded OH/shoulder distraction :40 sec *each
Thoracic/Lat stretch /holding a PVC in hands (shoulder width
:30 sec
Strength
1 Squat snatch + 1 Hang Squat snatch + 1 OHS
(16 mins)
#
Conditioning
For Time **18 min cap
30 OHS @115/83
15 bar facing burpees
7/5 MUs
20 OHS
15 bar Facing burpees
7/5 MUs
10 OHS
15 bar facing burpees
7/5 MUs
–
50-54: @105/73
–
55+:
@95/63
12 burpees
5/3 MUs
#
BE Complete
1. Inverted rows 3 sets x 10-12 reps **advance by placing feet on a box
2. 200m sand bag bear hug **control upright movement, no leaning back during walk
3. 3-4 mins vertical foam roller
Strength: 165lb
Conditioning: 15:56Rx
Be complete: Done!